The better choice: PB & J.
Two tablespoons of any kind of peanut butter provides about eight grams of protein. And peanut butter is a great source of monounsaturated fats, which help increase good-cholesterol levels and protect against heart disease. (Ham is much higher in sodium, and cheese adds saturated fat.) You can also use low-sugar jelly to reduce calories, says Amy Jamieson-Petonic, a spokesperson for the American Dietetic Association (ADA).
Keep in mind: Even though peanut butter is a healthy choice, it still has 16 grams of fat a serving. Spread it sparingly and, ideally, on whole-wheat bread.